Nutritional interventions designed to maximally stimulate MPS may be useful for those individuals concerned with enhancing skeletal muscle protein accretion, particularly when they are combined with a program of chronic resistance exercise. Factors including protein/EAA dose, protein source, timing of protein ingestion, and amino acid composition appear to impact the magnitude, and possibly duration, of postprandial MPS . Therefore, in terms of current recommendations it appears that consumption of ~ 20–25 g (corresponding to ~ 8–10 g EAA) [5] of a rapidly absorbed protein [6,8,53] may serve to maximally stimulate MPS after resistance exercise in young healthy individuals. Ideal candidates to fulfill such criteria appear to be whey [6,8] or bovine milk [7]. Whether these recommendations hold for individuals outside of ~80-90 kg is unknown and future research is warranted to address this question.
At Experimental Biology 2012, Dr. Blake Rasmussen and colleagues presented a new and first-of-its-kind clinical study: “Effect of Protein Blend vs. Whey Protein Ingestion on Muscle Protein Synthesis Following Resistance Exercise.” The results of this study suggest that a protein blend combination of soy, whey and casein may be best to consume post-workout for building muscle. Specifically, the blend of proteins in this study showed an increase in a persons “anabolic window” the amount of time it takes for building muscle to occur post exercise.
Eight weeks of supplementation with watercress may reduce markers of oxidative stress and damage after exhaustive exercise, suggests a new study.Healthy men consuming the green leafy vegetable had less damage to DNA and lower levels of markers of oxidative stress, a result attributed to the high antioxidant content of watercress, report researchers from Edinburgh Napier University in Scotland and the University of Ulster in Northern Ireland.
The increased incidence of iron deficiency in female endurance athletes is thought to be the result of low dietary iron intake in this population, losses of iron in menstrual blood, sweat iron loss, and gastrointestinal blood loss.
Previous research on animal and physiological models suggests that antioxidant supplements have beneficial effects that may prolong life. Some observational studies also suggest that antioxidant supplements may prolong life, whereas other observational studies demonstrate neutral or harmful effects. Our Cochrane review from 2008 demonstrated that antioxidant supplements seem to increase mortality. This review is now updated.
Some interesting information on coffee, Columbia and cycling.
A few weeks ago, I received an email from a reader who, perhaps rightfully, asked why I hadnt written about coffee in my series of “culinary secrets” posts. This, he thought, was a highly unusual omission on my part. I certainly see his point. The rise of Colombian cycling on the world stage was largely defined by the Cafe De Colombia team, which was itself sponsored by the National Federation of Coffee Growers. For several years at the Tour De France, the King Of The Mountains classification was sponsored by the Federation. At the Vuelta A España, the polka dot jersey was actually redesigned to make the polka dots coffee beans after the Federation of Coffee Growers sponsored that jersey too.
Prevention trials for vitamins and supplements are notoriously difficult, but some researchers aren’t giving up on finding proof that vitamin D helps ward off disease.
This quote sums it all up. Even science in general. Life is so variable.
“In nutrition we talk about maintaining normal adequacy, but some people may require more vitamins than others, and identifying those populations will really be the future of nutrition,” says Milner. “It’s the classic ‘one size does not fit all.’ I’m hoping we can identify biomarkers that tell us who will really benefit, and who doesn’t need to worry.”
Researchers at National Jewish Health have discovered specific molecular and signaling events by which vitamin D inhibits inflammation. In their experiments, they showed that low levels of Vitamin D, comparable to levels found in millions of people, failed to inhibit the inflammatory cascade, while levels considered adequate did inhibit inflammatory signaling. They reported their results in the March 1, 2012, issue of The Journal of Immunology.
Can a cup of coffee motivate you to relish your trips to the gym this winter? That question is at the heart of a notable study of caffeine and exercise, one of several new experiments suggesting that, whatever your sport, caffeine may allow you to perform better and enjoy yourself more.
The article concludes with: All of which would seem to indicate that a grande Americano is the ideal sports beverage. But, Dr. Mohr cautions, many questions remain. “We don’t know the best dose” of caffeine to provide performance benefits without undesirable side effects, he says, like heightened blood pressure or the jitters. In his study, volunteers consumed the equivalent of more than five large cups of brewed coffee before their workout.
Similarly, it’s not known whether people who swill cappuccinos and green tea all day get the same benefits from dosing themselves just before a workout as people who only occasionally drink caffeine, or whether the hour before a workout is the ideal moment to imbibe. Dr. Mohr suspects “it’s likely that you get more effect” if you’re not habituated to the drug, but he and others are currently studying those and similar issues and expect results soon.
In the meantime, “probably everyone can get some” fatigue-delaying and mood-enhancing benefits from caffeine, Dr. Mohr says — meaning that your gym gear should probably include a travel mug.
